Evidence-based guidance to help your child rest better and feel empowered

Why Sleep Hygiene Matters

Children with autism are more likely to experience sleep difficulties such as insomnia, night waking, or early morning waking. Research shows that 40–80% of children with ASD have sleep disturbances (Cohen et al., 2014), which can intensify hyperactivity, anxiety, and challenges with learning or behavior.

Recommended Sleep Hygiene Strategies

Backed by research and clinical practice

1. Consistent Bedtime Routine

• Use calming, repetitive steps nightly (e.g., bath, story, lights off)
• Helps create predictable expectations and reduce anxiety
Research: Nightly routines improve sleep onset and duration in children with ASD (Reynolds et al., 2019).

2. Regular Sleep-Wake Schedule

• Wake and sleep at the same time daily—even on weekends
Research: A consistent schedule supports circadian rhythm regulation (Richdale & Schreck, 2009).

3. Screen-Free Wind-Down Time

• Turn off TVs, tablets, and phones at least 1 hour before bed
• Bright screens reduce melatonin production and increase alertness
Research: Evening screen use delays melatonin onset and disrupts sleep (Cain & Gradisar, 2010).

4. Sensory-Smart Sleep Space

• Use blackout curtains or eye masks
• White noise machines or fans can block out disruptive sounds
Research: Modifying sensory input improves sleep in children with sensory processing differences (Tzischinsky et al., 2018).

5. Movement During the Day

• Encourage physical activity for 30–60 mins/day
• Avoid intense exercise right before bed
Research: Daytime exercise improves sleep quality and reduces time to fall asleep (Lang et al., 2010).

6. Mindful Nutrition Habits

• Avoid sugar and caffeine (e.g., chocolate, sodas) after 4 PM
• Offer a light, healthy snack if needed
Research: Caffeine delays sleep onset and reduces sleep duration in children (Temple, 2009).

7. Use of Calming Tools

• Weighted blankets, lavender diffusers, deep pressure input
Research: Deep pressure stimulation reduces anxiety and arousal before bed (Champagne & Stromberg, 2004).

Tracking Progress

Keep a sleep diary to note bedtime, wake-ups, food intake, and screen time. Share it with your therapy team to identify trends and refine your child’s plan.

We’re Here to Support You

Your My Empower Therapy team can help implement personalized strategies through:
• Sensory integration plans
• ABA techniques for bedtime behavior
• Parent coaching and home-based routines

Let’s work together to build sleep confidence—because a well-rested child is better able to learn, connect, and thrive.

Contact Us
[Phone -604-889-4333] | [Email [email protected]] | Follow us on Instagram: @myempowertherapy

References

• Cohen, S., Conduit, R., Lockley, S. W., Rajaratnam, S. M., & Cornish, K. (2014). The relationship between sleep and behavior in autism spectrum disorder. Journal of Neurodevelopmental Disorders, 6(1), 44.
• Reynolds, A. M., Malow, B. A. (2011). Sleep and Autism Spectrum Disorders. Pediatric Clinics of North America, 58(3), 685–698.
• Richdale, A. L., & Schreck, K. A. (2009). Sleep problems in autism spectrum disorders. Journal of Autism and Developmental Disorders, 39, 1125–1135.
• Cain, N., & Gradisar, M. (2010). Electronic media use and sleep in school-aged children and adolescents: A review. Sleep Medicine, 11(8), 735–742.
• Tzischinsky, O., et al. (2018). Sleep and sensory sensitivities in children with autism spectrum disorder. Sleep Medicine Reviews, 40, 135–141.
• Lang, C., et al. (2010). Physical activity and sleep in children with and without autism spectrum disorder. Research in Autism Spectrum Disorders, 4(3), 482–489.
• Champagne, T., & Stromberg, N. (2004). Sensory approaches in inpatient psychiatric settings: Innovative alternatives to seclusion & restraint. Journal of Psychosocial Nursing, 42(9), 35–44.
• Temple, J. L. (2009). Caffeine use in children: What we know, what we have left to learn, and why we should worry. Neuroscience & Biobehavioral Reviews, 33(6), 793–806.